Waking up with a sore throat can feel annoying, but it can also make you worried that you’re getting sick. Luckily, unless you caught a virus, there are simple solutions to help you sleep better and wake up feeling great.

Why Did I Wake Up With A Sore Throat?

Many people assume that they wake up with a sore throat because they left their window open. But that’s not always the case. The air current won’t automatically cause a sore throat, and you can still wake up with a cough even with a closed window.

It all depends on the quality of the air. For instance, letting in some cool air from outside during the night can help you breathe more easily and help you relax. But dry air could be the cause of your sore throat.

There are several studies that show the benefits of keeping air humidity relatively high (40-70%). For instance, recent research shows that low humidity can make you more susceptible to influenza.

The air quality could also be affecting you if you have allergies. Pet air and dust particles could be irritating to your airways.

But a sore throat may also have to do with your internal body functions. For instance, it could be a sign of dehydration. Because you’re asleep for hours at a time, your body can quickly get dehydrated if you didn’t drink enough water during the previous day.

Finally, some people can develop a sore throat when they snore for long periods. This could be a sign of sleep apnea.

What Do You Do When You Wake Up With A Sore Throat?

If you frequently wake up with a sore throat, here are some steps you can take to prevent this from happening as frequently.

• Are you a fan of using fans to fall asleep? The dry air from your fan could be the culprit. Use white noise from an app or white noise machine instead. Alternatively, you can face the fan away from you if you feel the need to keep using it.
• Stay hydrated before bed: Make sure to get plenty of water throughout the day. You can also have some bedtime drinks to avoid overnight dehydration.
• Use a humidifier if the air is too dry: Some climates feel naturally more dry, especially in the winter. If you struggle to keep the humidity above 40% in your home, consider using a humidifier — at least in your bedroom.
• Get tested for sleep apnea: If you think you may have sleep apnea, you should always consult your physician so they can point you in the right direction to get evaluated. They’ll provide you with the right guidance should you have this sleep disorder.
• Take a steamy shower when you wake up: If your throat is sore because of the dry air, a steamy morning shower will help clear out your airways.

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